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4 Week Jump Start to Weight Loss and Healthy Living

Information Packet

Dated: 1/14/10

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4 Week Jumpstart to Weight Loss and Healthy Living Welcome Letter

"Health is not valued until sickness comes." -- Dr. Thomas Fuller

Congratulations on committing to jump start a healthier lifestyle! Your family, friends and YOU are worth it! Adopting a healthier lifestyle for you and your family can be easy to talk about, but tough to get started. Many people do not know that extra fat weight is an indication of toxic build up and nutritional deficiencies. This 4 Week Jump Start to Weight Loss and Healthy Living program helps detoxify and cleanse our bodies from the toxins we consume in our daily diet as well as from our environment. This program is simple, easy to follow and fits into any lifestyle. We have a step-by-step system that teaches us how to eat whole food and helps us learn which foods do and do not work well for us as individuals. We use Arbonne’s great tasting, 100% vegan nutrition line and eat whole foods that help us look and feel great from the inside out! Remember we are here to help you every step of the way. Congratulations again on taking control of your health!

Packet Contents Disclaimer Fat Toxicity – Why We Need to Detoxify Attitude for Success 4 Week Jump Start to Weight Loss and Healthy Living Meal Plan 10 Simple Steps to Get Started Meal Plan Overview Whole Food Shopping Overview Whole Food Nutrition Optimal Food Choices: What Can I Eat? Arbonne Nutritional Products: How to Use Whole Food Meal Plans for 4 Weeks Recipes

To your good health! Independent Consultant for Arbonne International

3 The information contained in this packet (the "Packet") is presented solely for general informational purposes so

that you may learn more about the subject. NOTHING CONTAINED IN THE PACKET IS INTENDED TO CONSTITUTE, NOR SHOULD IT BE CONSIDERED, MEDICAL ADVICE OR TO SERVE AS A SUBSTITUTE FOR THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH CARE

PROVIDER. ALWAYS CONSULT YOUR DOCTOR OR PHYSICIAN BEFORE YOU BEGIN ANY DIET OR WEIGHT LOSS PROGRAM. The information provided in this Packet should not be considered complete, nor should it be relied on to suggest a course of treatment for a particular individual, nor is it intended to refer you to a particular medical professional or health care provider. It should not be used in place of a visit to, consultation with or the advice of a physician or other qualified health care provider. The material in the Packet is made available with the understanding that we are not engaged in providing professional advice. Information in the Packet is not exhaustive and does not cover all diseases, ailments or physical conditions or their treatment. Should you have any health care related questions, call or see your physician or other qualified health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read in the Packet. Results on this diet assistance program may vary. No promises are being made that the information in the Packet will be error free, nor that it will provide specific results. The Packet is provided “AS-IS” without any warranty, and the use of the Packet is solely at your own risk. Before relying on material in the Packet, users should independently verify the accuracy, the completeness, and the relevance for their purposes, obtaining professional advice when appropriate or applicable as the material in the Packet may include opinions, recommendations, or content from third parties which may not reflect your views. By accepting and using the Packet and any information contained in the Packet or related to the Packet, you understand and acknowledge that your sole and exclusive remedy with respect to any defect in or dissatisfaction with the Packet or the information contained in the Packet is to cease using the Packet. You further understand and acknowledge that everyone that has contributed or prepared this Packet or that has distributed or otherwise shared this Packet disclaims any liability to you, and all such persons are NOT LIABLE for losses or damages which may result through the use of the information, products, and services presented in this Packet or any other materials or information relating to the Packet.

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Fat Toxicity – Why We Need to Detoxify Why do we have Toxic Body Fat? Our environment and the food we eat have changed drastically over time: everything is much more toxic now. The world we live in is full of toxins, including pesticides, herbicides and heavy metals in food, chemical scents in candles, chloride in drinking water – just to name a few. The changes have occurred so recently that our bodies have not yet been able to adapt. Our bodies cannot process all these toxins. Because of this, nearly everyone has toxic buildup in their bodies. As a natural defense mechanism, toxins are pulled away from our vital organs and stored in body fat. This is why so many people carry unwanted body fat (often around lower belly, hips and thighs) even if they are reducing caloric intake and exercising. When weight loss stalls, in order to lose that unwanted fat weight, we must detoxify. It is important that we detoxify to prevent disease and maintain health. It might be helpful to consider the analogy of our bodies as a bathtub. Just like water fills up a tub through a faucet, toxins fill up our bodies by the air we breathe, the things we touch and the food and beverages we eat and drink. In a bathtub, if the water comes in at a faster rate than the water goes out through the drain, the water level rises and might even spill over the top. In our bodies, when toxins come in at a faster rate than our bodies can process them, our body pulls those toxins away from our vital organs and holds them in fat stores. The toxins are also stored in the thyroid, brain, central nervous system, and liver. Sometimes our toxic load is so high that it “spills over the top” which can lead to a range of health problems such as diabetes, skin irritations, heart disease, chronic pain, digestive problems, headaches, mood swings, irritability, etc… By focusing on eliminating toxins from our diets and eating whole foods, we help our bodies detoxify. Back to the bathtub analogy: by decreasing the amount of water coming in through the faucet, the water level naturally falls. In our bodies, when we decrease the toxins coming in, our overall toxic load falls. It is also important to “clean the drain” so that toxins can be more efficiently eliminated. Our healthy lifestyle program offers whole food nutrition as well as a liver and kidney cleanse so we effectively decrease our overall toxic load. When we decrease our toxic load, we feel better and also are able to lose unwanted fat weight – especially lower belly, hips and thigh fat. How do we detoxify? The first step in detoxifying is “turning down the faucet” by eating whole non-allergenic foods. Eating whole foods gives our bodies a rest from digesting the processed foods commonly found in typical Western diets. Our bodies were not designed to process these highly processed and addictive foods. By not eating allergenic foods such as dairy, wheat and soy, we keep our bodies from producing their own toxic responses to those foods. The second step in our detoxification program involves “cleaning the drain.” Our bodies detoxify via our liver, gallbladder, kidneys, lungs and skin. These organs are our toxic “drain.” A gentle internal body cleanse is included as part of this program so we can effectively “clean the drain.” This Healthy Lifestyle Jumpstart program provides 4 weeks worth of sample menu plans with recipes as well as offers nutritious Arbonne products to help you achieve your detoxification and weight loss goals. Get ready to increase energy, improve skin and lose unwanted body fat!

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Attitude for Success You have made the decision to take your health into your own hands, and we are thrilled to offer you this program to help you be successful! Attitude is everything. Knowing that, there are a few things that you might want to keep in mind as you journey through these next 4 weeks.

• Be grateful – for each day that you decide to take charge of your health and make decisions that will impact your life in a positive way.

• Remember that it is mind over matter – you are the person who controls how you think about

this program. You choose the actions that you take to succeed. Surround yourself with people who will support and encourage you on your journey. Mind your mind by choosing to focus on all the benefits of choosing a healthy lifestyle. Ask your friends and family to help you focus on keeping your mind filled with encouraging thoughts of success!

• No one is perfect – this is not a program of perfection. You have 4 weeks to jump start

yourself into a healthy lifestyle, and there is no one who expects you to be perfect on this program. If you make the choice to eat or do something that does not “fit” into the program guidelines, no one is going to think any less of you. Let it go and move forward knowing that you can make a different decision next time. This concept of accepting life’s perfectly imperfect nature applies to food as well. We are simply making our best food choices within our budget and what is available in our community. Of course, if organic is available and within your budget, that is the best choice – especially for green leafy vegetables. But if it is not, then simply eat the least processed food available. The goal is to eat food that came directly from our earth as much as possible with an emphasis on dark green leafy vegetables.

• Make your mark – write down how you are feeling and what you are doing that works for you on this program. Writing a journal of your eating throughout this program can be your own personal guide that helps keep you on track. Equally important, your journal can be a meaningful expression of your thoughts and feelings of your journey. Reading through how you felt on a day that may have been a bit tough can help you learn how to deal with it in the future. When you’ve had a great day and want to remember what that looked and felt like, reading through your journal can be that motivation for keeping you on track!

“Focus on the journey, not the destination.

Joy is found not in finishing an activity, but in doing it.” -- Greg Anderson, cancer survivor

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4 Week Jump Start to Weight Loss and Healthy Living Meal Plan (Please Refer to Whole Food Menu Plans for Delicious Recipes)

Wake up Cup of Detox tea Fizzy tab (do this if you need caffeine 1st thing)

30 min before breakfast Take Going, Going, Gone supplement

Breakfast Protein shake with fiber booster or Healthy whole food recipe

Snack (optional, but not recommended) Fizzy tab, if you need something else, have a chew, a piece of low sugar fruit, or a small handful of nuts or seeds or small serving of some other healthy fat. 30 min before lunch Take Going, Going, Gone supplement

Lunch Protein shake with fiber booster or Healthy whole food recipe Cup of Detox tea

Snack (optional, but not recommended) Fizzy tab, if you need something else, have a chew, a piece of low sugar fruit, or a small handful of nuts or seeds or small serving of some other healthy fat. 30 min before dinner Take going, going, gone supplement

Dinner Lean protein and greens: refer to the detailed list of whole food options on the Optimal Food Choices Diagram. If you are eating out, eat protein and salad or protein and veggies. NO pasta!! DO NOT eat after 7pm – have a cup of detox tea after dinner-if you must, have unsweetened hot cocoa made with almond milk.

Follow this for 4 Weeks to help your body detoxify. What to take OUT of your diet: No Wheat Gluten--NO white flour, wheat, rye,

basically ALL breads--no tortillas, no white rice. You can have brown rice and brown rice cakes.

No Alcohol No nitrates, msg, artificial sweeteners, soy,

vinegar products (mustard, pickles, etc) No Dairy: cheese, cream, milk, or sour cream No Caffeine--NO coffee, sodas or diet sodas.

You CAN have green tea, fizzy tabs & water with lemon!

No sugar or honey. ONLY use stevia or xylitol. No bananas, melons, grapes, red apples, dried

fruit. ONLY green apples and berries. Use almond butter instead of peanut butter. Raw coconut flakes and nuts make great snacks

Limit servings of fat.

What Arbonne products do you need? Protein shake: vanilla or chocolate (1-2x/day) Fiber booster (1 - 2x/day) Going, Going Gone supplement (3x/day) Fizzy tabs (2x/day) Detox tea (2x/day) Chews (as needed) Hybrids Vitamins (2x/day) 7 day Seasource cleanse (start 2nd week) When eating, think lean protein and greens -- big leafy salad, steamed veggies and your choice of organic meat or wild caught fish, grass fed beef, chicken, eggs, turkey, legumes with brown rice, quinoa or amaranth. (Serving size 3 ½ oz women, 4 oz men)

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10 Simple Steps to Get Started

1. On Day 1: weigh yourself and record waist measurements (at belly button and 2” below button) 2. Go shopping and get prepared: Get rid of all the temptations in your cabinets and fill your kitchen

with healthy choices (see whole food shopping overview and recommended Arbonne product list). Let your friends and family know what you are doing so they can support you for the 28 days!

3. Eat whole foods that are low on the food chain – Veggies First! Eat organic if possible. Veggies, Fruits, Grain (Brown Rice, Quinoa), Nuts (not peanuts), Seeds. Wild cage free organic meats/fish.

4. Cut out toxic, addictive and allergenic foods: Many of us could have a food allergy and not even know it! Take out all potentially toxic and allergenic foods out of your diet.

a. Cut these foods out of your diet for the next 4 weeks Dairy- All dairy! Wheat Gluten Wheat Processed foods- including mints and gum Sugar – you can use stevia and/or xylitol Foods that promote Yeast- bread, crackers, alcohol, vinegar, etc. Alcohol Caffeine Soy Veal & Pork

5. Water is your best friend: Drink at least 6 - 8oz. glasses of water per day. If you get hungry drink between meals. (Arbonne Fizzy tab, Arbonne Detox tea, broths)

6. Eat every 4 hours: No snacking. An exception is the after workout recovery shake to nourish your muscles. If having an after workout shake, your next meal is when you feel hungry. Do not go more than 6 hours without having a meal (protein shakes can count as a meal). If your schedule keeps you from having meals at least every six hours, you can have a Figure 8 chew to help "fill the gap." If you need something after 7:00 PM, have a hot chocolate made with unsweetened chocolate almond milk and stevia or xylitol.

7. Do not obsess! Don’t obsess over weight. Only weigh yourself 1 time per week. NOT EVERYDAY! Don’t obsess over foods you can’t eat. Be creative so you don’t get bored. Have only healthy cleansing foods in your home/office so you are not tempted. Practice being grateful for this program and the results it will bring you.

8. Do not over eat when eating meals. Fill your plate with veggies. Add fist size protein and grains. NO SECOND SERVINGS! Take your time eating. Have a few bites and put your fork down for a few minutes

before taking your next bites. 9. Track your success.

Write a food journal daily and keep a personal journal on how you feel each day. Keep track of your weight loss once a week. Try on clothes that were tight in the past.

10. Commit to 4 weeks. Stay focused and you will be amazed at how great you will feel in the end!

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Whole Food Shopping Overview The number one thing to remember when shopping for your 4 Week Jump Start to Weight Loss and Healthy Living program is: do not get overwhelmed. We all start somewhere! Most supermarkets and grocery stores now have healthier food choices, organic brands and a designated aisle just for health food. Do not feel like you need a Health Food Store to find the food/ingredients you need to start your program. However, if you do have a local health food store, Whole Foods Market or Trader Joe’s nearby, it would be great to start your shopping there. If you are going to a health food store to shop for the first time, make sure you have time to look around and plan on asking for help. Everyone that works in these stores is ready to help and is very knowledgeable. When you make your shopping list for the first week, start with the foods you already love. Ease into the program on food you are familiar with and enjoy eating. You WILL need to switch to cage free proteins, grass fed beef, organic high fiber carbohydrates, fruits and vegetables whenever possible. This way we are not ingesting toxins with the foods we eat. Follow the meal plan provided when making your list; this makes it easier when going to the store the first time. A list keeps you on track, helps you remember everything you need, and keeps you from feeling lost. This way if you need to ask for something, you know what it is and can ask for it by name.

• Buy Organic – Fresh, frozen, or if needed canned. There is usually an organic alternative to everything, just do your homework. If you want, you can shop online first so you know what is available before you ever step foot inside the store.

• Do not just stick to one supermarket – explore your options. Note the differences in price lists from store to store and keep a look out for sales. Sign up for any mailing lists that will keep you informed of price cuts and special offers.

• Dry Goods are a healthy alternative and can be prepared easily without additives. See Recipes.

Lean Proteins: Organic cage-free, hormone-free and free-range meats are found in meat markets, health food stores, or sometimes even COSTCO. Only buy organic grass-fed beef and organic chicken. As for fish, purchase wild (never farmed) fresh or canned (in water). Cage-free eggs are located in the egg section. Healthy Fats: Use Extra Virgin Olive Oil (EVOO) in salad dressings and for low heat sautéing. Use Coconut Oil for high heat sautéing. Olive oil turns rancid (becomes toxic) under medium high heat, whereas Coconut Oil maintains its integrity when heated. Coconut oil is solid at room temperature. It is most often sold in jars alongside all the standard bottled oils. Avoid high-oleic safflower, corn, and canola oils as they are highly processed. Enjoy small servings of avocado, coconut milk, olives, nuts and seeds (often sold at a lower price in bulk foods section).

9 High Fiber Carbohydrates: Enjoy experimenting with new grains, legumes, and vegetables. When shopping always look for the freshest, least processed foods.

• Fresh: Look for beautiful squash, artichokes, leeks, okra, pumpkin or sweet potato.

• Bulk: This is a great way to shop for nuts, legumes (lentils and beans), brown rice, spices, quinoa and other grains. Buying bulk is a great way to eat on a budget and also decrease waste – especially if using our own jars or other reusable containers.

• Dry Packaged: Legumes and grains such as brown rice are often packaged and sold in ethnic or health food sections of grocery stores. Trader Joe’s even has vacuum-sealed packaged cooked brown rice (add diced veggies and EVOO for a delicious grain salad).

• Frozen: Look for cooked squash, artichoke hearts, lima beans, and other vegetables.

• Canned: Watch out for high sodium. Read labels and compare. beans, artichoke hearts (in water), organic soups and organic broths

• Refrigerated: hummus, salsa, rice tortillas, gluten-free breads, cooked lentils, grain salads, pesto

Low Glycemic Index Fruits and Non Starchy Vegetables: Look for the freshest most beautiful produce you can find. Choose a variety of colors, textures, and tastes. Add healthy servings of greens (spinach, kale, Swiss chard, arugula, etc…) to every meal. Explore fresh herbs (maybe even start your own herb garden with basil, cilantro, rosemary, lavender and sage). Find the joy in eating low on the food chain – directly from the earth. Most Stores have an organic produce section, but for a wider variety of organic fruits and vegetables, visit your local Health Food Store or Farmer’s Market. Frozen organic fruits and vegetables are an alternative when fresh is not available. Check the internet to see if a local organic farm offers weekly deliveries. Websites for Information and Whole Food Options: Here are a few helpful websites offering a wealth of information from nutritional guidelines to whole food recipes. Some even help you find a health food store near you. www.gofigure8.com (Arbonne Products, information, chat, recipes, calorie counter, BMI calculator, testimonials & more) www.wholefoodmarkets.com (a wealth of info, do your research, make lists, get recipes, learn more or pre-shop before you ever enter the store) www.traderjoes.com (informative, educational, get recipes, or pre-shop before go) www.foodforlife.com www.foodshouldtastegood.com www.ushealthfoodstores.com (find a store in your local area/state)

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Whole Food Nutrition Optimal Food Choices: What Can I Eat?

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Shopping Guide for Trader Joe’s, Costco and Whole Foods

Trader Joe’s Unrefrigerated Produce Cherry tomatoes Sour apples Organic lemons Avocados Zucchini Ginger Garlic

Refrigerated Produce Bagged lettuces Sliced mushrooms Steamed beets Cooked lentils Broccoli slaw Shredded cabbage Sugar snap peas Butternut squash Sweet potatoes spears (great

as fries with olive oil and sea salt)

Cauliflower Green beans Parsley Dill Chives Veggie Chop (a bunch of

veggies chopped up already) great on salads and in quinoa

Refrigerated Meats Free range whole chicken Free range ground turkey Smoked salmon

Frozen Section Frozen organic berries Frozen organic veggies Frozen shrimp Frozen wild salmon, halibut,

tilapia, etc Frozen buffalo burgers Frozen brown rice

Dry Goods Quinoa Brown rice Brown rice pasta Canned organic no sugar

tomatoes Stevia Herbs and spices Sea salt Olive oil

Cereal Isle Roasted flax seeds Ground flax meal Sprouted brown rice w/

seaweed and sesame seed seasoning packet

Milk Alternative Section Unsweetened almond milk

Canned Goods Coconut milk Sardines Wild salmon Oysters Olives Capers Pumpkin, sweet potatoes or

squash puree Vitamin/Supplement Section Flax seed Oil

Oils Organic Extra Virgin Olive Oil

COSTCO Organic quinoa Organic chicken broth (8 pk) Almond butter Organic eggs Organic salad mix Sliced mushrooms Organic spinach Carrots Celery (great with almond

butter) Organic frozen strawberries Organic frozen berry mix Nuts (pine nuts, cashews,

almonds, pecans, walnuts) Organic chicken breasts Organic ground beef Green apples Magic bullet blender Frozen shrimp Frozen orange roughy fillets Brown rice pasta Ms. Mary’s Cashew Crunch

Mix

Whole Foods Braggs Liquid Aminos Organic Tamari (wheat free,

gluten free) Edward & Sons Brown Rice

Crackers “Food Should Taste Good”

Sweet Potato Chips and Flax seed Chips

Organic salsa (made without vinegar)

Organic hummus Nori sheets (to make sushi or

burritos) Tasty Bite – Punjab Eggplant Tasty Bite – Bombay Potatoes Coconut Oil Grape seed Oil Bulk Foods: dry beans, grains,

nuts, seeds, etc.

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Arbonne Nutritional Products: How to Use

Go Easy! Protein Shake: Feel satisfied for longer periods of time with increased energy, thanks to more than 20 essential vitamins and minerals, plus our exclusive Protein Matrix and INNER G-Plex Proprietary Blends, as well as flaxseed for heart health. These Go Easy! Protein Shakes are wheat-free, dairy-free, soy-free, and do not contain whey. In each 2 scoop serving you will find 20 grams of sweet pea, cranberry, and rice protein ideal for health, especially when eliminating allergenic food sources. Drinking meals is easier on digestion and allows our body to have energy for detoxification. Use: Replace 1-2 meals per day and use as a recovery shake after a workout. Go Anywhere! Fiber Booster: This blend of soluble fibers from fruits and grains provide 12 grams of high quality fiber, giving you nearly half of what’s recommended daily. It contains no saturated or trans fats. This non-gritty, flavorless, odorless powder can be mixed with liquid or food. Begin with ½ a scoop 1-2x daily and increase to 1 scoop 2x daily. Figure 8 Daily Detox Tea: A blend that begins with milk thistle to support cleansing and detoxification. Also formulated with eight additional, supporting herbs that create a synergistic blend to promote optimal health, preparing you and your body to reach your weight loss and healthy living goals. This tea is especially helpful for cleansing the liver, kidneys, and blood. Drink at least 1 per day. May drink continuously throughout day. Can add ice, lemon or stevia. (nrgGO3) Fizzing Beverage Tablets: These fizzy tabs help boost energy, control appetite and increase metabolism. The energy tablets contain green tea, ginseng, essential B vitamins, and guarana. Drink between meals for pick me up and for appetite control. May mix with shakes and SeaSource Detox 7 day cleanse. Going, Going Gone! Dietary Supplement: The first key to weight control is balance. This natural supplement helps boost energy, control appetite and increases fat-burning metabolism. Take one tablet 30 minutes before each meal. On The Go! Weight Loss Chews: These mouthwatering snacks contain the Keep Going Herbal Blend that helps control appetite and delivers a boost of energy. These chews are especially helpful for those who crave sweets and will help stabilize blood sugar levels. Contains astragalus and rhodiola. Use as a sweet treat at the end of a meal or to help maintain metabolism and curb hunger after 4 hours when a meal is not available for another hour or two. Limit 3 per day. SeaSource Detox 7-Day Body Cleanse Dietary Supplement: Marine botanicals and herbs assist with gentle elimination and flush out excess fluids. Use: Add one serving of concentrate to the SeaSource Logo bottle and 32 ounces of water. Shake to mix. Drink one full bottle mixed with water throughout the day. Do a minimum of 1 per week in weeks 2-4. If you are having problems with constipation, use on consecutive days until elimination is normalized. Can add Fizzy Tabs for taste. Daily Power Packs for Women or Men: Gender specific packets provide 4 Principles of Nutrition. 1. Complete Nutrition: Multivitamin and multimineral supplements that support the daily dietary requirements for good health. Protects against dietary deficiencies. 2. Optimal Digestion: Blends for women and men include significant digestive enzymes that ensure nutrients from diet and supplements are properly assimilated and broken down. 3. Antioxidant Protection: From the proprietary Super ProFood Blend that combines fruits and vegetables for a combination that is antioxidant rich, and fights free-radicals and oxidative damage. 4. Body Efficiency: Proper nutrition gives your body the energy it needs to help support daily processes and the inclusion of botanical blends ensures that specific needs are taken care of too. These supplements are 100% vegan from whole food sources and provide maximum absorption resulting in increased energy. No colors, starch, preservatives or salt. Use: Take 1 packet a.m. and 1 packet p.m. Resist Essential Fatty Acid Dietary Supplement: A concentrated blend of flaxseed oil, Coenzyme Q10 and beneficial RE9 elements to support younger looking skin and good health---from the inside out---and formulated in a vegetarian capsule. Use: Take 2 capsules morning and 2 at night.

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4 Weeks to Healthy Lifestyle Sample Menus: Weeks 1 and 2 (Substitute 1-2 Protein Shakes per Day for ANY Meal. Enjoy a variety of green leafy veggies with every meal. Eat spinach, broccoli, kale, turnips, mustard, and cauliflower in moderation. In excess, they can mildly suppress thyroid function.)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast 3 egg omelet

with beans, bell pepper & onion

Huevos Rancheros

Cooked Brown Rice or Whole Grain Cereal

Breakfast Salad 3 egg omelet with beans, bell pepper & onion

Huevos Rancheros

Brown Rice and Beans with Salad

Lunch Split Pea Soup with Brown Rice

Baby Greens, Pecan, Apple and Chicken

Salad

Hummus and Raw Veggies

Black Beans with Cilantro served

with sliced veggies

Leftover Moroccan

Eggplant Curry with Brown Rice

Leftover Brown Rice Pasta with

Sauce

Salmon-Spinach Salad (use

Salmon from previous dinner)

Dinner Double Roasted Chickens with Baby Greens

Salad

Chicken and Brown Rice Soup

Turkey Chili with avocado slices

Moroccan Eggplant Curry

with Brown Rice

Marinara with grass-fed

Organic Beef & Brown Rice

Pasta

Dill Salmon with Stir-fried veggies and brown rice

Falafel Salad

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Breakfast Veggie and

scrambled egg stir-fry

Oat Groats with Berries

Breakfast Burrito Cooked Brown Rice or Whole Grain Cereal

Veggie Omelet Breakfast Salad Egg and Veggie Stir-Fry

Lunch Black Beans with Cilantro served

with Sliced Veggies

Salmon-Spinach Salad (use

Salmon from previous dinner)

Quinoa Chicken Salad (use

Chicken breast from previous

dinner)

Chicken and Black Bean

Burrito

Salmon Burger with Tomatoes and Hummus

Leftover Quinoa Chicken Salad

Garbanzo Bean Salad

Dinner Baked Wild Salmon with

Brown Rice and Green Salad

Stir-fry Veggies and Chicken

Breast over Brown Rice

Grilled Whole Chicken, Sweet

Potato Fries, Green Salad

BBQ Salmon Burger served over Mirepoix

Brown Rice Spaghetti with

Grass fed Organic Beef and Organic

Canned Tomatoes

Wild Ahi Tuna, Brown Rice,

Cabbage Salad

Butternut Squash Soup

(Trader Joe’s), Hot Quinoa, Green Salad

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4 Weeks to Healthy Lifestyle Sample Menus: Weeks 3 and 4 (Substitute 1-2 Protein Shakes per Day for ANY Meal. Enjoy a variety of green leafy veggies with every meal. Eat spinach, broccoli, kale, turnips, mustard, and cauliflower in moderation. In excess, they can mildly suppress thyroid function.)

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Breakfast Brown Rice

Cereal with Frozen Berries

Veggie Omelet (with leftover

veggies)

Amaranth with Berries

Leftover Brown Rice, Stirfry with

Poached Egg

Breakfast Burrito Cooked Brown Rice or Whole Grain Cereal

Huevos Rancheros

Lunch Quinoa Salad over Mixed Greens with

Salsa & Avocado

Baby Greens, Pecan, and

Leftover Coconut Fish

Chicken and Black Bean

Burrito

Lettuce Wrap with Left Over

Brown Rice and Veggies

Black beans with Cilantro served

with sliced veggies

Mexican Salad Hummus and Raw Veggies

Dinner Coconut Fish with Broccoli Brown Rice,

Steamed Veggies

Chicken Soup, Green Salad

Fried Brown Rice Swiss Chard

Stirfry Cucumbers

Turkey Burgers in Lettuce Wraps

with Avocado, Tomato, Red Onion, and Mushrooms

Firecracker Shrimp with

Cilantro Almond Pesto, Quinoa, Avocados and

Tomatoes

Butternut Squash Soup Green Salad

Chicken Vegetable

Brown Rice Soup Gluten Free

Crackers

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Breakfast Salad, Boiled

Egg, Flaxseed Crackers

Polenta with Egg Swiss Chard

Stirfry

Lettuce Wraps with leftover

Shrimp Scampi and Brown Rice

Garbanzo Bean Salad

Brown Rice with Scrambled Egg and Bell Pepper

Pico de Gallo

Spinach Stirfry with leftover quinoa and

slivered almonds

Green Stirfry (use all leftover

veggies), Poached Egg

Lunch Hummus and Raw Veggies

Baked Butternut Squash with

Green Apples and Pecans

Leftover Chicken

Jicama Salad Shrimp Louis Salad

Fresh Green Beans with

Leftover Salmon

Rice Pasta with Marinara,

Organic Chicken, Mixed Green

Salad

Split Pea Soup with Brown Rice

Dinner Quinoa Salad over Mixed Greens with

Organic Baked Chicken

Shrimp Scampi Brown Rice

Fresh Greens Mixed Berries

Brown Rice Sushi, Wasabe, Braggs Liquid

Aminos, Cucumber & Asparagus

Broiled Polenta with Marinara

(leftover polenta from day 23),

Baked Salmon, Roasted Veggies

Veggie Chile, Quinoa

Baked Salmon, Baked Sweet

Potato, Fennel Salad

Seared Ahi and Stirfry

Warmed Mixed Berries with

Stevia

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Personalized Meal Plan: Pick your favorite recipes and plan your meals for the week. (Substitute 1-2 Protein Shakes per Day for ANY Meal. Enjoy a variety of green leafy veggies with every meal. Eat spinach, broccoli, kale, turnips, mustard, and cauliflower in moderation. In excess, they can mildly suppress thyroid function.)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast

Lunch

Dinner

Personalized Shopping List: Refer to Whole Food Shopping Overview, Optimal Food Choices Diagram, Meal Plans and Recipes. Use Coconut Oil for sautéing (remains healthy when heated). Use Extra Virgin Olive Oil (EVOO) for raw food and dressings. Lean Protein Healthy Fats: High Fiber

Carbohydrates Low Glycemic Index Fruits

Non-Starchy Vegetables

Arbonne Products

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4 Weeks to Healthy Lifestyle: Recipes

Section 1: Shake Recipes Section 2: Whole Food Recipes

Section 1: Shake Recipes (alphabetical order) The Basics of How to Make Shake 2 Scoops Figure 8 Protein Shake (Chocolate,

Vanilla or both) ½ to 1 scoop Figure 8 Fiber Booster Ice (optional) ¼ cup berries (optional) Mix with your choice of the following

liquids: 1 Cup Water ½ cup - 1 cup rice milk or unsweetened

almond milk Add one serving of fat: 1 tsp. almond, walnut, flax or coconut oil

(no peanut butter) ¼ cup coconut milk or coconut water 1TBS ground flax 1 TBS nuts ¼ avocado

Feel free to experiment with the consistency and ingredients in your shakes to your liking. More ice for thicker shakes.

Helpful Hints for Shakes Magic Bullet works great to blend shakes.

Sold at Bed Bath & Beyond or COSTCO Freeze fresh fruit and veggies for future. Add fresh greens to shakes (won’t taste it!) Berry & Banana Fruit Smoothie 2 scoop Vanilla protein I scoop Fiber Booster 1/3 – ½ banana (adds calories to your shake) Add berries to taste (raspberry, blueberry, blackberry, strawberry) Water and ice

Chocolate Almond Shake (Version 1) 2 scoops chocolate protein powder 1 T almond butter, ice, water or almonds Chocolate Almond Butter (Version 2) 2 Scoop Chocolate Protein Shake 1 scoop fiber booster 1 tablespoon Almond Butter Water Ice

Chocolate Banana 2 Scoop Chocolate Protein Shake 1 Scoop Fiber Booster 1/3 – ½ banana Water Ice Chocolate Berry Shake 2 scoops Arbonne chocolate protein powder, ¼ cup strawberries, fiber, ice, water Chocolate Shake 2 scoops Chocolate Protein Shake 1 Scoop Fiber Booster Water Ice Chocolate Strawberry Shake 2 Scoop Chocolate Protein Shake 1 Scoop Fiber Booster Fresh strawberries to taste Water Ice Chocolate Vanilla Combo Shake 1 Scoop Chocolate Protein Shake 1 Scoop Vanilla Protein Shake 1 Scoop Fiber Booster Water and ice

17 Chocolate Vanilla Chai Shake 1 scoop each of Arbonne Chocolate and Vanilla Protein Powder, almond milk, pumpkin pie spice. Pumpkin Pie Shake 2 scoops Arbonne vanilla protein powder, 4 ozs. pumpkin puree, 1 cup almond milk, pumpkin pie spice, stevia, 1T pecans, fiber. Savory Shake Heat any veggies (broccoli, zucchini, cauliflower, squash). Puree. Add Arbonne protein powder, fiber, cooked grain, whole grain milk or broth. Blend. Vanilla Berry Shake 2 scoops Arbonne vanilla protein powder, ¼ c. frozen mixed berries, fiber, ice, water Vanilla Fruit Smoothie 2 scoop Vanilla Protein Shake 1 scoop Fiber Booster Add Mixed Berry Blend to taste Fresh Strawberries Water and ice

Section 2: Whole Food Recipes (Alphabetical Order) 3 Egg Omelet with Beans, Bell Pepper and Onions Crack three eggs into a bowl, beat well. In a skillet (preferably cast iron) sauté onions and bell peppers until soft and fragrant. Add a scoop of your premade beans, heat through. In a non-stick skillet heat some EVOO. Add beaten eggs; allow egg to cook on the bottom and around the sides. Add bean, pepper and onion mixture to one side of the eggs and then fold over the other side on top. Allow to cook for 1 minute more. If you wish, serve with some salsa on top. Baby Greens, Pecans, Apple and Chicken Salad Top a bed of baby greens with chopped pecans, apples and some leftover roasted chicken. Toss with EVOO & lemon juice, season with salt and pepper.

Broiled Polenta with Marinara Sauce Saute garlic in EVOO. Add chicken broth and tomato puree. (optional sprig of rosemary) Leftover polenta works great for this. Cut polenta into slices. Broil to warm. Brown Rice Sushi (You can do it!) In nori sheet roll rice, seared ahi, avocado, sesame seeds. Butternut Squash soup Boil peeled and cubed butternut squash in organic Chicken Broth. When soft and mushy blend squash and broth in a blender until smooth. Put mixture back on the stove top and add coconut milk until creamy. Add sea salt, pepper, and cayenne pepper to taste. Chicken and Rice Soup (Homemade Stock) 1. Trim the meat off leftover roasted chickens and set aside in a bowl (reserve half for soup and the other half for salad). 2. Place all bones, skin and "inedible" chicken parts from both chickens in a big pot. 3. Remove saved pan drippings from fridge, all the fat will have floated to the top. Scrap off with a spoon, either discard or you can save in the freezer to use for savory pie crusts at another time. Place the remaining pan drippings in the pot, they will be very gelatinous, this is normal. 4. Add one large chopped onion, 2 chopped celery sticks, 2 chopped carrots, one bay leaf and about 6 black peppercorns. Cover contents of pot with water, bring to a boil and then turn down to a simmer. Allow to simmer all day or at least several hours. 5. Drain off bones, ect. You are left with a delicious, nutritious broth. Salt to taste, add carrots, celery, the leftover chicken and brown rice. Boil until veggies and rice are cooked. You can also use this broth as a base for a butternut squash soup.

18 Chicken Vegetable Brown Rice Soup Can or cooked organic chicken Organic Chicken broth (fresh, canned or bouillon cubes). Add brown rice (cook until soft). Fresh Vegetables (carrots, onions, green beans, etc) Cook until Brown Rice is soft. Coconut Chicken, Fish, Shrimp, or Scallops 1 Tbsp of sesame oil 3 cloves of garlic, chopped into small pieces 1 shallot, chopped into small pieces 1/2 medium white onion, chopped into small pieces (Note: You can buy these 3 already chopped together at Trader Joe's if you don't have time to prepare) 2 boneless organic, free range chicken breasts OR Wild fish filets OR Wild shrimp OR Scallops 2 large bunches of organic broccoli Organic coconut milk Sea Salt In skillet, on medium heat, put in sesame oil and let heat up and then add garlic, shallot and white onion pieces. Cook until onions start to caramelize. Take out of skillet and set aside. Place protein into skillet you used to cook initially and if they are thick, filet them (cut them open and spread out), sprinkle sea salt lightly over them and cook on medium heat. Add 1/4 can of organic coconut milk and to let protein cook and turn frequently. When starts to cook through, place another 1/4 can of organic coconut milk over the top of cooking chicken. Put the garlic, shallot, onion mixture on the top of the chicken and let cook the milk cook down until it is absorbed into the meat. Keep turning frequently until chicken is no longer pink and reduce to lower temperature while you are preparing rice/quinoa and broccoli. Fish, shrimp and scallops are generally faster cooking. Steam broccoli until done. Serve chicken and broccoli with a 1/2 cup of brown rice or quinoa. For extra flavor you can add a small amount of Braggs to the rice or quinoa.

Dill Salmon with Stir-Fried Veggies and Brown Rice Put the frozen package of salmon in the fridge the morning you want to cook it and it will defrost safely. When you are ready to cook, season the fillets with a little bit of dill and fresh lemon or lime. While I am not big on non-stick pans, this is one thing I do use a nonstick pan for. I heat up some olive oil, then I put the salmon fillets in "upside down" (I always purchase the salmon with the skin on, I think it is easier to cook), cover the pan and cook for about 5 minute, then flip the salmon and cook for another 5 minutes, on medium to high heat. This is wonderful with some stir-fried vegetables and brown rice. Falafel Salad 3 cups well cooked chickpeas; (2-15 ounce cans will equal 3 cups) drained well 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1 teaspoon dry parsley 1/2 teaspoon garlic 2 medium eggs 1/4 cup rice flour Drain the chickpeas and place them in a large bowl. Use a potato masher to mash the beans the same way you would mash potatoes. They taste best if they aren’t too smooth, so be sure to leave them a little chunky. Add the salt, cayenne pepper, parsley, garlic powder and eggs. Mix everything together until you have a sticky mass. Add the rice flour and mix again. Generously oil a cookie sheet. Using about 2-tablespoons per falafel, shape the mixture into small patties. Arrange the patties on the well oiled cookie sheet. Flip each patty over so that it is lightly coated with oil on each side. Bake at 450� for about 20 minutes. Check them after 15 minutes, but they will probably need another 5 minutes to be good and brown. Serve falafels over a bed of baby greens with cucumber, cherry tomatoes and some fresh chopped dill. Toss with EVOO & lemon juice, season with salt and pepper.

19 Fennel Salad 1-2 bulbs chopped, slivered almonds or pecans, green onion, fresh cranberries, EVOO, lemon, salt, and pepper Firecracker Shrimp Serves 6 This shrimp is spicy and vibrantly flavored with a fiery almond pesto made from cilantro, jalapeños and scallions. It's a quick flash in the pan before you're ready to enjoy this delicious dish. Ingredients 1 bunch cilantro, stems removed 1/3 cup sliced or whole almonds 3 tablespoons olive oil 2 teaspoons ground cumin 6 green onions, roughly chopped 3 cloves garlic 2 jalapeño peppers, seeded and halved 2 pounds medium to large shrimp, peeled and deveined 2 tablespoons lemon juice Salt to taste 1 small avocado, thinly sliced 6 cherry or grape tomatoes, halved Set aside 6 sprigs of cilantro for garnish. Put remaining cilantro, almonds, 2 tablespoons of the oil, cumin, green onions, garlic, jalapeños, and 1/4 cup water in the bowl of a food processor or blender and puree until a smooth paste forms, about 1 minute. Arrange shrimp in a wide, shallow dish and spread cilantro paste over them. Cover dish with plastic wrap and refrigerate for at least 1 hour. Heat remaining 1 tablespoon oil in a large skillet over medium high heat. Add shrimp and cook, stirring constantly, until pink and cooked through, about 4 minutes. Add lemon juice and salt, and stir a few more times to scrape up any browned bits. Transfer shrimp to a platter and garnish with reserved

Fried Rice Sauté spinach, mushrooms, onions, broccoli, and carrots. Add 1/2 c. cooked brown rice. Scramble one egg into side of frying pan. Add pine nuts. Garbanzo Bean Salad Mix drained cooked garbanzos, veggies, EVOO, lemon, salt, and pepper Huevos Rancheros Fry or scramble 2 eggs serve over a bed of warmed pinto beans, top with salsa and avocado. Jicama Salad 1 Large Jicama Root, julienned (long thin slices) 1 Red Bell Pepper, Julienned 1/2 Red Onion, diced Napa Cabbage cut into thin strips Fresh Cilantro, chopped Juice of 1 Lime Sea Salt to taste If you like a little bite you can add some jalapeno or Serrano peppers which are diced. Marinara Meat Sauce with Brown Rice Pasta EVOO 1 green bell pepper, chopped 1 yellow onion, chopped 1 pound of organic grass fed ground beef 1 jar marinara sauce Brown Rice Pasta Put a large pot of water on to boil. Heat some EVOO in a deep dish skillet, add onion and bell pepper, sauté until soft. Add ground beef and brown. Add marinara sauce. Heat through and allow to simmer. Once water comes to a rolling boil, add pasta and cook according to package directions. Drain pasta and toss with sauce. Serve with a baby greens salad. Mexican Salad Romaine lettuce, tomato, green onion, olives, avocado, corn, kidney beans, (jalapeno), EVOO cilantro, avocados, and tomatoes.

20 Minestrone Soup Stewed Tomatoes Zucchini & yellow Squash Hominy Beans (optional) Moroccan Eggplant Curry 2 medium to large eggplants cubed 1 onion chopped 3 carrots chopped into bite size chunks 3 celery stalks chopped Sauté for a few minutes until almost tender and then add: 2 cloves garlic minced 1 tbsp fresh ginger minced 1 small zucchini chopped into bite size chunks 1/2 tsp paprika 1 tsp cumin 1 tbsp fresh or freeze-dried oregano (or 1 tsp dried) 1/8 tsp cayenne (or more if you like more heat) 1/4 tsp ground turmeric [Moroccan Eggplant Curry continued] 3/4 tsp cinnamon Sauté until the zucchini softens slightly then add: 1 19oz can of diced tomatoes with the juice 1 cup canned chickpeas with the juice Let cook until bubbly and then pour into a baking dish. Cover and bake in a 350F oven for about 45 minutes. Stir occasionally. Once you put the curry in the oven start a pot of brown rice, use 2 cups of chicken or veggie broth, 1/4 (heaping) teaspoon of all spice, once boiling add 1 cup of brown rice, put heat down to low and cover, cook at low for 40 minutes or however long directed by the rice packaging. Serve the curry over a pile of brown rice. Pinto Beans Soak beans overnight in water. Rinse beans, cover with water, and cook several hours until soft. Alternatively, if you own a pressure cooker you can cook at pressure for 11 minutes. Drain off excess

water, add some oregano, salt, pepper and olive oil. Refrigerate in an easily accessible container. Polenta with egg Boil 1 cup polenta with 3 cups water or broth. Stir often. When thick add 1 egg. Stir. Quinoa Salad over Mixed Greens Cook 1 cup Quinoa to 2 cups organic chicken broth (bring to boil, simmer 20 mins) Cool. Add EVOO, sea salt, cracked pepper to taste Add diced green apple, chopped tomato Rice Cereal Boil water as directed on rice cereal box. Add rice and frozen blueberries. Cover and simmer for couple minute. Turn off heat source and continue to stream for 5 min. Blend almond milk with 1 scoop of protein and 1 scoop of fiber in blender. Mix in rice cereal and enjoy! Roasted Chickens 1. Use a large baking dish, like one you would bake a big lasagna in. Put 2 chickens in the dish side by side, breast up. Make sure to remove the organs they put inside the bird, (you can fee to dogs raw, but most people will probably throw them out). 2. Stuff the inner cavity of the chickens with celery and carrot sticks. Drizzle the outside with olive oil, season with salt and pepper. 3. Bake at 325 for 3 hours. 4. Remove chickens from oven, put each chicken on a plate. 5. Put pan drippings in a glass bowl, cover and refrigerate. 6. Serve slices of chicken breast with your favorite sides. Our family enjoys a big salad. 7. Cover leftover chickens with foil and refrigerate. Shrimp Louis Salad Lettuce, shrimp, avocado, boiled egg, tomato, olives, green apple, onion, lemon, EVOO Shrimp Scampi Add garlic to EVOO in frying pan. When garlic is cooked add thawed, precooked shrimp to warm. Just before serving squeeze juice from one lemon into it. Add fresh, chopped parsley.

21 Split pea Soup with Brown Rice In a big pot combine, 1 cup washed split peas, grated carrot and potato, chopped celery and onion, water (can use chicken broth)to cover plus an inch, salt. Bring to a boil. Simmer until peas are soft and soup is thick. Super Simple Delicious Chicken Soup 1 hot cooked chicken (roasted chicken pre-cooked at any grocery store!) 1 box gluten free chicken broth (get 2 if you want to make a large pot) Frozen/canned peas, carrots, and corn (you can substitute for your favorite veggies) Brown Rice Spices/Salt/Pepper to taste (garlic sea salt, thyme, pepper). Fresh rosemary, if available. All the quantities just depend on how chunky you want it and if you want leftovers. Just shred the chicken and put everything into a pot and warm. Stir Fry Use chicken, shrimp, filet (lean steak) Small amount of olive oil Stir Fry FRESH vegetables (mushrooms, bell peppers, broccoli, squash, and bean sprouts) Season with small amount of sea salt, pepper and fresh herbs. Turkey Burgers Season 1/4 pound of lean turkey meat with salt and pepper (can add chili flakes for a "kick"). Mold into patties and cook in frying pan about 5 minutes on each side. Meanwhile, sauté sliced mushrooms. Place 2 large ice berg lettuce leaves on plate. Layer patty, mushrooms, sliced red onion, avocado, and tomatoes. Wrap with lettuce and enjoy.

Turkey Chili 1 1/2 teaspoons olive oil 1 pound ground turkey 1 onion, chopped 2 cups water 1 (28 ounce) can canned crushed tomatoes 1 (16 ounce) can canned kidney beans - drained, rinsed, and mashed 1 tablespoon garlic, minced 2 tablespoons chili powder 1/2 teaspoon paprika 1/2 teaspoon dried oregano 1/2 teaspoon ground cayenne pepper 1/2 teaspoon ground cumin 1/2 teaspoon salt 1/2 teaspoon ground black pepper Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes. Top with slices of avocado. Veggie Chili Saute garlic in EVOO. Add organic tomato puree and chicken broth. Use all leftover veggies, add any others like green beans, sweet potato, zucchini. Add corn and black beans. Season with cumin, chili powder, salt, and pepper. Serve over quinoa or cornbread.